Wednesday, August 26th, 2015

10 Minutes OTM alternating
10 Wall Balls (20/14 – 10’ height)
10 Heavy Russian KB Swings (suggested weight OVER 53 lb)

Spend 5-8 minutes building weight for squat clean and jerk for WOD

3 rounds for time of:
7 bar muscle-ups (sub 14 ring rows/14 ring dips or banded bar MU)
7 reps squat clean and jerks, (205/145) (185/125) (155/110)

Cool Down:
30 Calorie Air Dyne